How to lose weight the fastest and most effective? Among all kinds of weight loss methods, exercise is the safest and most effective one. Among all kinds of sports, swimming is the most ideal exercise to lose weight.

Swimming is aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect.

When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.

2, jogging to lose weight

Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. Many mm who lose weight ask how to lose weight quickly and healthily. Jogging is the right choice!

When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.

Jogging has a positive effect on middle-aged and elderly people to maintain good heart function, prevent lung tissue elasticity from decreasing, prevent muscle atrophy, and prevent coronary heart disease, hypertension and arteriosclerosis. At the same time, it can accelerate fat consumption and achieve the goal of losing weight quickly.

3, variable speed running to lose weight

This fast jogging way is simple and casual, and there is no need to follow established rules. Moreover, combining fast running with jogging can consume both sugar and fat. It is found that variable speed running is the most suitable exercise for reducing fat.

This is because the energy consumed by the human body during exercise mainly comes from sugar and fat. In a short period of rapid and large-scale exercise, sugar is mainly consumed; In long-term moderate exercise, fat consumption is the main factor.

Step 4 jump rope to lose weight

When it comes to skipping rope, many women are familiar with it, but not everyone has learned to grasp the magical weight loss effect of skipping rope.

In terms of exercise, skipping rope 10 minutes is equivalent to the energy consumed by jogging for 30 minutes or doing aerobic exercise for 20 minutes. Therefore, skipping rope is also an aerobic exercise that can consume a lot of calories in a short time.

In view of the unique health care function of skipping rope for women, fitness experts specially designed a "gradual skipping plan" for female bodybuilders. Beginners only jump in the same place 1 minute, so they can jump for 3 minutes after 3 days and 10 minutes after 3 months. After half a year, they can practice "conjoined jump" every day.

Step 5 climb stairs to lose weight

Now people's living conditions are good, they go out by car and take the elevator upstairs, and the amount of exercise is limited. If we can make more use of climbing stairs to exercise in our daily life, it will not only prevent the occurrence of coronary heart disease, but also be particularly beneficial to lose weight.

Climbing stairs for 30 minutes can consume 260 kilocalories, which is 10 times more than sitting, 4 times more than walking and 2.5 times more than swimming, which is equivalent to jogging 800-1500m.

1. Go home for dinner

In order to reduce costs, restaurants outside usually use high-fat animal oil and add excessive salt and monosodium glutamate to cook. Excessive intake of these will make our body function unbalanced and slow down the rate of fat burning. Therefore, Bian Xiao suggested that everyone should have plenty of food and clothing and try to go home for dinner. Save money safely and lose weight healthily.

2. Eat only 80% full.

It is always difficult for us to resist the temptation of food. We are full, but we still can't bear to give up. Housewives, in particular, still think it will be wasted if they don't eat, so there will always be an intermission and try to clean up the remaining food. But have you ever thought that if you eat all these things, they will turn into fat in your body? Next, in order to lose fat, you will spend money on diet pills, go on a diet and spend more time doing aerobic exercise. Aren't these more wasteful? Therefore, eating is enough, and eating seven or eight points per meal is enough.

Eat mint gum

Even if you are losing weight, you can't change the character of "little greedy cat". Then, when you are greedy, chew gum. It can suppress your desire, reduce your hunger and reduce your excessive calorie intake. Although the calories reduced are relatively small, if the intake of kcal can be reduced by 60kcal per day, 1 year can be reduced by 3kg. Moreover, regular chewing gum can prevent tooth decay and keep your breath fresh.

4. Fill the rice with a mini-plate.

The same amount of food is packed in a plate and a small plate respectively. Obviously, you will find that the one with a small plate will be more delicious and bring more joy to your meal. Most importantly, you can reduce the intake of 1 00 ~ 200 calories within 1 day, but you can lose 4 ~ 9 kilograms within1year. Isn't this a wonderful thing?

5. Master proper diet.

Slim people also have the same habit of faithfully observing their appetite for more than five days in 1 week.

6. stick to your principles even if you eat out.

The food outside is generally high in calories, so be sure to control your appetite. You can order dessert before dinner. After eating dessert, blood sugar will rise, and the glucose in the blood will increase. These glucose contain serotonin as a raw material to increase hormones and are transported to the brain to relax. Eating dessert before meals is to use it to relax your nervous nerves, reduce your food intake, and finally play a role in losing weight.

7. Burn more 100kcal every day.

If you can burn more 100kcal every day, you can lose 4.5kg/year even if you eat correctly every day. For example, the following methods: spend 20 minutes walking, weeding or cleaning for 30 minutes every day; Or run 10 minutes.

8. control sugar.

Carbonated drinks contain liquid glycolipid. Compared with eating 450kcal of candy every day, the same amount of carbonated drinks will consume more calories. Drinking carbonated drinks 1 month every day will increase 1kg. So no matter how much you like carbonated drinks before, please change your drinks to low-calorie tea from this moment on. If you don't like drinking tea, you can also soak lemonade or scented tea, which can also play the role of detoxification and beauty.

9. Choose a thin and tall glass.

In order to lose weight, we should not only consciously control the intake of food, but also control the intake of drinks. However, for MM who is addicted to drinking drinks, it is impossible to quit at once. Choosing a thin and tall cup is easy to give people an illusion and make you unconsciously control the amount you drink.

10. Drink less.

Alcohol has a high calorie, second only to fat. When alcohol burns in the body, you need to use water-extracting compounds, which, combined with body fat and protein's thought, not only delay the burning of fat, but also cause more fat to be stored in your body. Therefore, Bian Xiao suggested that when going out for entertainment, try to avoid cocktails, beer and wine, and choose fruit juice and low-sugar soda. Sometimes it's really hard to shirk, and you should choose a wine with beauty effect.

1 1. Drink green tea.

Green tea contains catechins, which can promote the burning of calories in the body in a short time, stimulate your body's metabolism and speed up weight loss. Caffeine contained in green tea can stimulate the central nervous system and release the fat in the blood, so that the fat in the body can be used as fuel. Tea polyphenols in green tea can also resist triglycerides synthesized by sugar and fat in your body.

12. Do yoga

Yoga is a traditional sport in the ancient East, which emphasizes the integration of body, mind and spirit. Yoga practice helps to make your muscles stronger and burn more fat. If combined with a scientific diet, the weight loss effect will be better. According to research, women who do yoga can lose weight more successfully than women who don't do yoga. However, it should be reminded that yoga is different from other aerobic exercises, and its effect is relatively slow, but if you can persist for a long time, its fitness effect is indeed the best and the most lasting.

1, don't eat too much after exercise, and don't eat for three hours before going to bed. Try to eat things that you like but are easy to gain weight before noon. Improve dinner, eat early, don't go to bed too early, don't go to bed after eating, but don't skip dinner! Don't sit for half an hour after dinner, walk around.

2. Be sure to have breakfast. And choose a nutritious breakfast, not perfunctory, it is best to prepare it the night before.

3, you can eat more in the morning, milk and eggs are very nutritious, but you can't eat more eggs, just eat one a day. Egg yolk is easy to make people fat.

4. Get into the habit of getting up and drinking a cup of salty boiled water every morning, which can detoxify and is good for the intestines.

5. Eat more fruits. But don't eat too many bananas and mangoes. They are high in calories. Bananas also have the effect of moistening intestines, but mangoes are not conducive to losing weight at all. The calories of mango are equivalent to meat. How big a mango you eat is equivalent to eating the same size of meat.

6, eat more crude fiber food, cereals, soy products, etc. You can eat steamed bread, it is best to choose buckwheat steamed bread, but try not to eat steamed bread. Never eat anything fried.

7, drink milk to choose skim and low sugar. Don't choose whole milk powder.

8、

Don't eat anything after three in the afternoon. Of course, if you can eat, you can't eat hard, and you can lose a few pounds a week.

Principle: Rest at night, the human body consumes less energy, and the excess energy is used to convert into fat and accumulate. The precautions of this method are that breakfast and lunch must be full and eaten well, and the necessary nutrients must be supplemented in one day.

Health tip: If you are really hungry, you can drink more water or eat an apple.

9, eat apples for 2 days and then eat normally for 3 days, so several cycles, the effect is good.

Principle:

Almost all obese people overeat and make their stomachs swell, so they can't control their appetite. Apple diet can make the stomach contract, after losing weight, the appetite becomes easy to control, the taste becomes normal, and people will not like irritating food or greasy food.

Apple weight loss can promote the production of white blood cells in the blood, improve the body's resistance and immunity, and at the same time promote nerve and endocrine functions, which is conducive to beauty. The advantage of eating apples to lose weight is that you don't have to go hungry. Eat apples when you are hungry. Because it is a low-calorie food, no matter how much you eat, it will not be more calories than your daily intake, so you will naturally lose weight. At the same time, it can also improve symptoms such as dry skin, allergic dermatitis and constipation.

10、

Eat less, put a bowl of warm water next to you when eating, and eat the food after drinking, which also has a good effect.

Principle: Drinking a glass of white water, light honey water or water containing cellulose before breakfast in the morning can accelerate the peristalsis of the stomach, excrete the garbage and metabolites in the body the night before, and reduce the chance of small belly.

Drinking water before meals reduces appetite: Many people are not obese, but after eating, they will see a bulging appetite, which is the most standard baby fat. Even if they don't eat, this little appetite needs to be inhaled to cover it up.

Drink water in the afternoon to reduce fat: the main manifestation of obesity is fat, which is caused by sedentary and high-calorie food. In afternoon tea, it is a time when people feel tired and tired, and it is a fragile period when unnecessary calories are consumed because of emotions. Of course, the price is fat. You can drink a cup of herbal tea to dispel this desire to eat because of emotions. At the same time, the smell of flowers and plants will also reduce your appetite, which is an ambush for eating only seven full dinners.